[private class] abdominal torture, get moving with coach lin
Between a defined waistline, a slim waist, and a rounded waist with excess fat, which one would you choose? Undoubtedly, all girls would choose the former. Therefore, you need to use quick fat-burning and shaping methods to create the perfect defined waistline and slim waist. Next, put aside your laziness and complaints, follow Coach Lin's rhythm, and use intense abdominal muscle training and the most reasonable diet to quickly sculpt your abs!
1. Classic foam roller exercises for a defined waistline and abs:
1. Lift your legs and bend them at 90°, hold a foam roller between your legs, and use your abdominal strength to curl up to 45°, continuously tapping the foam roller for 20 seconds. Rest for 10 seconds.
2. Lift your legs and bend them at 90°, extend your arms overhead holding the foam roller horizontally, curl your abdomen, place the foam roller on your legs, then quickly lie down and curl your abdomen again. (Note: Contract your abdomen as much as possible), then pass the foam roller back to your arms, extend your arms overhead again, continue for 20 seconds, rest for 10 seconds.
3. Lie down with your knees bent, extend your arms overhead holding the foam roller horizontally, curl your abdomen up to 45°, continue for 20 seconds, rest for 10 seconds.
4. Lie down with your knees bent, extend your arms overhead holding the foam roller horizontally, curl your abdomen up to 45°, tilt the foam roller to one side (compressing the oblique abdominal muscles as much as possible), do this for both sides, continue for 20 seconds, rest for 10 seconds.
5. Lie down with your knees bent, extend your arms overhead holding the foam roller horizontally, curl your abdomen up to 45°, perform a rowing motion, do this for both sides simultaneously, continue for 20 seconds, rest for 10 seconds.
6. Lie down with your knees bent, extend your arms overhead holding the foam roller vertically, contract your abdomen, tap the ground, continue for 20 seconds, rest for 10 seconds.
Complete the above 6 exercises as one set, performing 3-4 sets. Each exercise lasts for 20 seconds with a 10-second rest in between.
2. Nutritional diet to assist in sculpting abs
To achieve the best fitness results, you need to combine fitness with a reasonable diet! Here are my personal low-fat shaping nutritional meals and recipes, beauty-loving girls, get ready!
1. Pan-fried Potato Salad
Ingredients:
Potatoes, carrots, lettuce, black pepper powder, salt, red wine, vinegar
Method:
1. Wash the potatoes and steam them for about 20 minutes.
2. Cut the steamed potatoes into pieces, peeling is optional.
3. Heat a frying pan, add a little oil, and pan-fry the potatoes and carrots until slightly charred.
4. Wash the lettuce, tear it into pieces by hand, mix with the pan-fried potatoes and carrots, add salt, black pepper powder, and vinegar, and mix well.
2. Vegetable Salad
Ingredients:
Cucumber, carrot, sweet corn, salad dressing, salt
Method:
1. Peel the carrot and cut it into small cubes, wash the cucumber with salt, remove the seeds, and cut into cubes, and shell the sweet corn.
2. Boil the carrot cubes and sweet corn, then drain.
3. Soak the cucumber cubes in cold boiled water for a while.
4. After the carrot cubes and corn kernels have cooled, mix them with the cucumber cubes, and season with salt.
5. Add salad dressing and mix well.
3. Avocado Lettuce Salad
Ingredients:
1 avocado, an appropriate amount of lettuce, 1 tomato.
Method:
1. Peel and pit the avocado, and cut it into crescent-shaped slices.
2. Wash the lettuce and tear it into small pieces by hand.
3. Cut the tomato into crescent-shaped slices, and place all three ingredients on a plate.
4. For the dressing: In a small bowl, mix olive oil, sugar, salt, pepper, and white vinegar, and pour over the ingredients. If you don't have olive oil, you can use sesame oil as a substitute.
The author of this article, Lin Xinwei, is a well-known coach in China and an AASEP certified senior personal trainer.Food images are sourced from the internet..